Tuesday, March 12, 2024

A1. Single arm dB push press

4020 tempo

6/side x 4 sets

all @ next weight up in DB from last week

A2. Supinated BB row

3020 tempo x 8 reps x 4 sets

B1. Barbell Floor Press

5.5.5.5 [building per set]

B2. Weighted feet elevated ring rows

3030 tempo x 4-6 reps x 4

put weight on chest so hips don't sink

C. Breathing

2 rounds through the below [16:00]

Minute 0-3:00

500/425m ski erg

max effort pull ups / cTB or bar MU

minute 3:00-4:00

rest

minute 4:00-7:00

500/425m row

max effort db bench @ 50% of bwt [both db's should equal around 50% give or take]

minute 7:00-8:00

rest